13 Of The Best Metabolism Boosting Foods For Fat Loss
Written by: Liz Brown - Jun. 16, 2018
What does it mean to boost your metabolism? Simply put, metabolism is how quickly your body can burn calories. And why is this important? Well, for starters, a healthy metabolism is essential for sustaining life– so the type of food (nutrients) you provide your body has a direct correlation to the quality of your health.
If you’re stuffing your face with junk you are essentially slowing down your metabolism because you are not giving yourself high-quality nutrients. A diet that is rich in metabolism boosting foods will help you maintain a healthy weight, increase fat loss, and even boost energy levels. And trust me… you’re gonna want to eat these foods for a flat belly!
What is Metabolism?
Metabolism can be broken down into two categories: anabolism and catabolism. Anabolism is the process that builds molecules that your body needs. This function requires energy because it’s used to build. Catabolism, on the other hand, is the process that breaks down large molecules into smaller molecules in order to obtain energy. This process releases energy.
The reason that metabolism and nutrition are so closely related is because nutrition is the key to metabolism. The nutrients that you provide your body is what your metabolism uses to turn into energy; this energy is required by the body in order to synthesize new proteins, nucleic acids, and all that other boring science-y mumbo jumbo. But in general, its uber important.
Weight and Metabolism
The importance of a healthy metabolism all comes down to knowing your resting metabolic rate (RMR) or basal metabolic rate (BMR). The two are essentially the same but only have minor differences in how they are calculated. To keep things simple, I will refer to BMR for the duration of this article.
Basal metabolic rate is the number of calories that your body burns in order to sustain life at a resting state. For example: If you literally laid in bed all day sleeping and did absolutely nothing, your BMR would be the number of calories your body burns just breathing, pumping blood, functioning your brain, and going through normal body functions to exist without any external influences.
Food contains calories, calories are energy, and we require energy to survive, so metabolism is a way to help us balance that energy. Too much energy (calories), however, will result in an unhealthy weight and an increase body fat. Your BMR accounts for about 65-75% of the calories you burn each day. If you know how many calories you’re burning on average, you’ll know how many calories you need to lose, maintain or gain weight.
Signs You Need A Metabolism Booster
Our bodies do an excellent job at telling us when it needs more or less of something. Here are a few common signs that you are suffering from a less-than-ideal metabolism and you might need a metabolism booster…
- Cold body temperature/ frequently feeling cold
- Thinning hair on your head
- Ongoing fatigue
- Irregular menstrual cycle
- Cracked, dry skin
- Low libido and poor sexual health
- Slow-growing, brittle fingernails
- Trouble sleeping throughout the night
- Constipation and slow-moving bowels
- Frequently urinating
- Mood disorders like anxiety and depression
- Bloating after eating
- Excessive thirst and dry mouth
- Trouble concentrating/ brain fog
- Struggling to lose weight
- Allergies and hypersensitivity
- Low energy levels
- Getting sick more frequently
If you experience any of these symptoms on a regular basis it’s time you start incorporating more metabolism boosting foods into your diet. Of course, getting frequent, good-quality exercise can help your body regulate these foods even more.
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Metabolism Boosting Foods For Fat Loss
So, by now you’re probably curious what these metabolism boosting foods are, right?! These metabolism boosters are not only nutritious, they surprisingly common in one’s daily diet! So here are 13 metabolism boosting foods for a flat belly…
If you’re surprised to see garlic on this list, chances are, you’re not alone! Garlic is typically one of those foods that’s best to enhance the flavor of other foods and isn’t instinctually seen as having its own healthy benefits. But studies have shown that garlic actually supports blood-sugar metabolism and helps control the lipid levels of your blood. So next time you’re at the grocery store, make sure to throw some garlic in there!
Did you know that 1 in 5 American women have an iron deficiency that affects their energy levels and digestive systems? Lentils are filled with iron and help replenish your body of an essential mineral needed in order to metabolize your food properly.
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In general, nuts are an amazing source of monounsaturated fat. This is the good kind of fat that actually decreases your level of bad fats! Nuts have a positive effect on your insulin levels and also help you feel satiated, between meals which will prevent snacking and overeating! 🥜
Speaking of healthy fat, salmon is an incredible source of good-quality, healthy fats that help boost metabolism. It’s very common that an under active thyroid can cause a negative effect on your metabolism due to inflammation of the gland. Salmon is loaded with omega-3 fatty acids that prevents inflammation. The fatty-acids also signal your thyroid cells in your liver to burn more fat. Have you ever heard of the term “fight fat with fat”? Well, this is it!
An apple a day keeps the doctor away 🍎… because apples can help prevent metabolic syndrome! This is a metabolic disorder that is associated with excess abdominal fat (that spare tire you’re worried about), cardiovascular disease, as well as diabetes. Apples are low calories, nutrient dense and full of fiber which is excellent for your digestive health. A diet that is high in fiber is correlated with lower levels of visceral fat, aka… belly fat.
As delicious as yogurt is, not all yogurts are created equal in regards to your metabolism. Unfortunately, regular and frozen forms of yogurt don’t apply here, only Greek style yogurt. The reason? Greek yogurt is high in probiotics, protein, calcium, and low in calories and sugar.
I know you avocado lovers out there are doing your happy dance right now because avocado is amazing for your metabolism 🥑! Similar to nuts and salmon, avocado is filled with healthy monounsaturated fats that help reduce bad cholesterol and increase the good cholesterol levels. Additionally, avocados are full of fiber and antioxidants that kill harmful free-radicals. Free-radicals destroy essential cells that play an important role in metabolism function, and when they are destroyed, you can experience more health problems that go beyond metabolism.
Have you ever heard the rumor that spicy food is good for your metabolism? Well, it’s true! Peppers contain capsaicin and studies show that adipose tissue weight is lower when capsaicin is present in a diet than when it is not present . So, bring on the spice! 🌶
If you’re a vegetarian, listen up! Beans are a great source of non-animal protein packed with both soluble and insoluble fiber. Because of this, your body spends extra time digesting both types of fiber and, in turn, burns more calories in the process. Additionally, having both types of fiber lower your insulin levels after digestion which will help your body store less fat.
Apple Cider Vinegar
Apple cider vinegar helps boost your stomach’s ability to produce hydrochloric acid (HCA). HCA helps you digest your food and better absorb nutrients. It also helps regulate blood sugar which can curb your appetite between meals.Try this apple cider vinegar detox to blast fat fast!
Eggs are known to be one of those superfoods that are all-around great for you. Egg whites are low in calories, fat-free, and is pretty much all protein. The yolk of the egg, on the other hand, although it’s seen some bad press in the past for causing high cholesterol, it is full of metabolism boosting nutrients including fat soluble vitamins, essential fatty acids, and one of it’s lesser known super ingredients: choline. Choline is known to attack fat storage around your liver! 🍳
Spinach, as well as many other leafy greens, is high in fiber and folic acid that help regulate your digestive system and boost metabolism. 🌱
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